Always Stretch AFTER Your Workout Not Before

If you stretch before your workout, you need to see this!

Dynamic Stretching:

Eccentric Exercise:

Timestamps
0:00 Introduction: Always Stretch After Your Workout!
1:02 Eccentric contractions and strength training for flexibility
1:50 A challenge for you
2:33 Share your success story!

In this video, we’re going to talk about why you should always stretch after your workout, not before to help decrease the risk of injury and increase flexibility.

This may seem counterintuitive. However, most workout injuries occur when the muscle is in a lengthening phase, not a contracted phase.

Static stretching before your workout...
• Does not prevent injuries
• Lowers performance
• Weakens muscles
• Decreases blood flow to your muscles

The best thing you can do is stretch after your workout.

Dynamic stretching after your workouts boosts your parasympathetic nervous system.

It’s unnatural to stretch your muscles without any sort of contraction.

Eccentric contractions are great for stretching. This helps:
• Reduce the risk of injury (50% reduction in risk of hamstring injury!)
• Train muscle to control that stretching force
• Increase your flexibility

Strength training can also increase your range of motion and flexibility.

I have a challenge for you:
Try stretching before your workout for one day. The next day, try stretching after your workout.

Record your results and let me know how it changes your workout performance, endurance, and flexibility in the comments below.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helped explain why you should always stretch after your workout. I’ll see you in the next video.

[MrLimon]

I used to stretch before running and I thought that was the way for three years. But then I was late to a competition and couldn't stretch at all, so I ran without "warming up". That was my best performance, breaking my personal record. Now I only stretch after exercising and very lightly. Of course, after that my times have gotten better and better.

[carolinemcallister]

I was just thinking that's true, this morning, while on my walk. I was thinking my before stretching was aggravating by back, while walking. So, next time I'm stretching after my walk. Thanks for another perfectly timed video.

[Psych_]

As a bodybuilder your advice is golden

[jobrocket]

Well this suit’s me, I was always too lazy or impatient to before stretch anyway. As it turns out, allgood 😊

[jasinthkayakkal]

We love you doc... I reduced 10 kg in 8 months... following ur advice

[Jappaa]

Just tried it - i do climbing - and i used to stretch out a lot before climbing..
but now I’ve been taking this adwise and it worked out real fine! Thanks Dr.

[johnryan]

I agree Dr berg. I do a ton of walking and some running. When i run, my leg muscles get "tight". At red lights/stop signs I'll stop and stretch my legs. This allows me to continue without fear of injury or pain.

[Beardyvlogger]

I've been stretching after workout for years. Just kind of something I figured out over time. You can get a much deeper stretch after a workout. Stretching before a workout always feels like you're forcing something that isn't meant to happen. Great video!

[crayonofdarkness]

Yes! I know this to be true. I’ve been a middle/long distance runner for years and a few years ago I learned about this. I never stretch before working out now, though usually after about 2 miles of running I stop to stretch and then continue running. It’s really best to stretch when your muscles are adequately warmed up and results in far less injuries and strain to the muscles. It’s so stupid that in school they teach you to do all these stretches before being warmed up.

[XGiveMeLibertyX]

Stretching after the work out makes a lot of sense but I’ve never heard anyone say don’t stretch before a work out. I do however hear a lot of running coaches say never cold stretch always warm up first before you stretch then go for your run.

[MrTyymann]

Thank you!! As a physical therapist, I’m so glad to see someone getting this concept of stretching out to a mass scale to the public. Studies also show that stretching between sets of an exercise will decrease strength on an exercise like bench press or squat. Something I see people doing everyday in the gym!

[hollysmith]

Warm up before, workout, stretch/yoga

[StephanLamar]

Stretching in the sauna after a workout is top tier.

[tobygathergood]

As a sports trainer for more than 35 years (retired in 2012), I insisted on dynamic stretching prior to training or an event. This was long before this came close to being used in mainstream training regimens. I trained athletes for: Canadian Football, Rugby, Olympic Wrestling, Body Building, Power Lifting, martial arts and Combat/Self Defense techniques. It was at times something of an uphill battle because so many athletes STILL believed that you MUST static stretch prior to exercise or they would suffer injury. MY athletes, when they took my training advice, . (they did or they were gone), rarely got injuries.

[moewilson]

Yep. I follow Team Body Project. After every workout we do stretching. Always feels good.

[beaprathameshkulkarnikul]

So so true !!! Everytime i did stretching i workout less

[newestcentipede]

When it comes to muscles it may be true, but I know for a fact that when I was doing heavy lifting or HIIT without previously stretching I developed "frozen shoulder" - a joint problem already several times and it took months even a year to heal. You can hurt your joints without enough stretching first. At least that was my personal experience, but it is an anecdotal evidence only..

[G]

This reminds me of an important paper about Eccentric Exercise from Monash University, Australia. There was a fire and the couch potatoes had no trouble rushing down flights of stairs to escape the fire upstairs but the hardcore cycling athletes wound up with major muscle pain afterwards. This incident inspired research into eccentric contractions and the overall conclusion was that eccentric exercises are generally more effective than all other forms of exercise. This is an excellent reason to actually do the reps as slowly as possible while weight lifting, etc., to maximize use of the muscles as shock absorbers.

[f.m.m]

Wow everything we’ve been taught is a lie😭I remember being made to stretch/warm up before physical exercise growing up in school

[giovannachukwuma]

I literally agree with everything this guy says. I am so happy to find people like him on the internet who I can actually trust.